Chunky Potato-Crab Chowder

Yield: 6 (1-1/2 cup) servings

2 tablespoons butter

1 cup chopped onion

3/4 cup chopped celery

1 garlic clove, minced

3 1/2 cups (1-inch) cubed red potato (about 1 pound)

3 tablespoons all-purpose flour

2 1/2 cups 2% reduced-fat milk

2 teaspoons chopped fresh thyme

1/2 teaspoon freshly ground black pepper

1/4 teaspoon grated whole nutmeg

1 (14 3/4-ounce) can cream-style corn

1 (14-ounce) can fat-free, less-sodium chicken broth

8 ounces lump crabmeat, shell pieces removed

3 tablespoons chopped fresh parsley

1 teaspoon salt

Melt butter in a large saucepan over medium-high heat. Add onion, celery, and garlic; sauté 4 minutes. Add potato; sauté 1 minute. Sprinkle with flour; cook 1 minute, stirring constantly.

Stir in milk, thyme, pepper, nutmeg, corn, and broth. Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

PER SERVING: CALORIES 265; FAT 6.8g; PROTEIN 16.3g; CHOLESTEROL 47mg; CALCIUM 176mg; SODIUM 968mg; FIBER 3.1g; IRON 1.5mg; CARBOHYDRATE 36.5g